5 Evidence-Based Ways to Lose Weight Safely and Keep It Off

Updated: August 2026

Losing weight can sound simple: eat less and move more.

In real life, it is rarely that straightforward.

Body weight is influenced by what we eat and how active we are, but also by sleep, genetics, medicines, health conditions, stress, food availability, work patterns and the environment around us.

That is why extreme diets and quick weight-loss solutions often disappoint.

A better goal is to make changes you can realistically maintain.

Here are five evidence-based ways to approach weight loss without relying on detox drinks, starvation diets or unproven supplements.

First, Do You Actually Need to Lose Weight?

Not everyone needs to lose weight.

For adults, body mass index (BMI) is commonly used as a screening measure. It is calculated by dividing weight in kilograms by height in metres squared.

The World Health Organization defines overweight in adults as a BMI of 25 or higher and obesity as a BMI of 30 or higher. However, BMI is a screening measure rather than a complete assessment of an individual's health. (World Health Organization)

Other information such as waist circumference, blood pressure, blood glucose, cholesterol, existing medical conditions and physical fitness may provide additional context.

The objective should therefore not simply be to achieve the lowest possible number on the weighing scale.

It should be to improve health, fitness and long-term wellbeing.

1. Improve What You Eat, Not Just How Much You Eat

Weight loss generally requires consuming less energy than the body uses over time.

But that does not mean surviving on tiny portions of food.

Diet quality matters too.

Build more meals around foods such as:

• vegetables

• whole fruits

• beans and other legumes

• whole grains

• nuts and seeds

• fish

• eggs

• appropriate sources of lean protein

• minimally processed foods

WHO recommends a varied diet containing foods such as fruits, vegetables, legumes, whole grains and appropriate animal-source foods while limiting free sugars, excess salt and unhealthy fats. (World Health Organization)

For someone eating a typical Nigerian diet, healthy eating does not require abandoning familiar foods.

Beans, moi moi, vegetables, fish, eggs, yam, sweet potatoes, whole grains, fruits and reasonable portions of rice can all form part of a healthy diet.

The bigger issue is often portion size, preparation method and what accompanies the food.

For example, a very large serving of rice combined with fried foods and a sugary drink may provide substantially more energy than a moderate serving accompanied by beans, vegetables and water.

Watch liquid calories

Sugary drinks are easy to consume without providing the same fullness as many solid foods.

Examples include:

• soft drinks

• sweetened fruit drinks

• energy drinks

• heavily sweetened tea or coffee

• some packaged juices

Water is usually the simplest everyday drink.

Whole fruit is generally a better routine choice than fruit juice because it retains its fibre.

2. Manage Portions Without Starving Yourself

Healthy food still provides energy.

Eating considerably more energy than your body needs can make weight loss difficult even when most of your food choices are nutritious.

You do not necessarily need to weigh every gram of food.

Start by becoming more conscious of portions.

Instead of allowing rice, yam or another starch to occupy almost the entire plate, consider a more moderate serving accompanied by vegetables and an appropriate protein source.

Eat slowly enough to notice when you are becoming satisfied.

Also pay attention to energy-dense foods such as:

• fried foods

• pastries

• sweets

• biscuits

• cakes

• chips

• large quantities of nuts

• heavily processed snacks

This does not mean these foods can never be eaten.

An eating pattern that allows reasonable flexibility is usually easier to maintain than one built around an endless list of forbidden foods.

3. Move More and Choose Exercise You Can Maintain

Exercise is useful for much more than burning calories.

Regular physical activity benefits cardiovascular health, physical fitness, mental wellbeing and the prevention and management of several chronic diseases.

WHO recommends that adults generally undertake 150 to 300 minutes of moderate-intensity aerobic physical activity per week, or 75 to 150 minutes of vigorous-intensity activity, together with muscle-strengthening activities on two or more days each week. (World Health Organization)

You do not need a gym membership to become more active.

Walking counts.

So can:

• cycling

• dancing

• swimming

• jogging

• recreational sports

• resistance training

• physically active household tasks

If you are currently inactive, don't try to transform your entire lifestyle in one week.

Start where you are.

A 15-minute walk that you actually complete regularly can be more useful than an unrealistic two-hour exercise programme that you abandon after three days.

4. Build Habits You Can Maintain

One of the biggest problems with extreme diets is that they are usually designed around short-term restriction.

Someone may lose weight quickly and regain much of it when the diet ends.

Long-term weight management requires a different question.

Instead of asking:

"What diet can make me lose weight as quickly as possible?"

ask:

"What changes can I realistically continue six months or a year from now?"

That might mean cooking more meals at home, reducing sugary drinks, walking regularly, keeping healthier snacks available, eating vegetables more frequently or reducing habitual late-night snacking.

You don't have to change everything simultaneously.

Track progress sensibly

Monitoring can help you recognise patterns.

You might track:

• body weight

• waist circumference

• physical activity

• meals

• sugary drinks

• sleep

• how frequently you eat outside the home

But don't become discouraged by normal daily fluctuations.

Body weight can change from one day to another because of water, food intake and other factors.

Look at the longer-term trend rather than allowing one day's number to determine whether your plan is working.

5. Take Sleep, Stress and Your Health Seriously

Weight management is not only about food.

Poor sleep can make healthy routines harder to maintain, while stress can influence eating behaviour.

Certain health conditions and medicines can also contribute to weight gain or make weight management more difficult.

If you are making consistent changes but experiencing unexpected weight changes, discuss the situation with a healthcare professional rather than continually reducing your food intake.

This is particularly important if unexplained weight change occurs alongside symptoms such as:

• severe or persistent fatigue

• menstrual changes

• excessive thirst or urination

• unexplained swelling

• significant changes in appetite

• other new health concerns

Weight Is Only One Health Measure

Don't allow the weighing scale to become your only measure of health.

Blood pressure, blood glucose, cholesterol, physical fitness, sleep, dietary quality and other health indicators can matter too.

A person can therefore make meaningful health improvements even when weight loss is slower than expected.

What About GLP-1 Weight-Loss Medicines?

Obesity treatment has changed considerably since the original version of this AnjKreb article was published in 2018.

Medicines including some GLP-1-based therapies can produce clinically meaningful weight loss in appropriately selected people.

In December 2025, WHO issued its first guideline on GLP-1 therapies for obesity. WHO conditionally recommends their long-term use for certain adults living with obesity as part of comprehensive care rather than as a stand-alone solution. Pregnant women are excluded from that recommendation. (World Health Organization)

These medicines can influence appetite, fullness and food intake, but they are not appropriate for everyone.

They may have side effects, contraindications, costs and accessibility considerations. A qualified healthcare professional should assess whether they are appropriate for a particular patient.

WHO also warns that growing demand has contributed to falsified and substandard GLP-1 products entering markets. (World Health Organization)

Do not buy prescription weight-loss injections from unverified sellers or use medication prescribed for another person.

What About Weight-Loss Supplements and "Fat Burners"?

Be cautious.

A product being described as natural does not automatically mean that it is safe, effective or necessary.

Be particularly sceptical of products promising things such as:

"Lose belly fat in seven days."

"Melt fat without exercise."

"Detox your body and lose 10 kg."

"Lose weight while eating anything you want."

Weight management is complex enough that extraordinary promises should immediately raise questions.

Do Detox Drinks Help You Lose Weight?

You do not need a special tea, juice or herbal mixture to "detox" your body before you can lose weight.

Your liver, kidneys, lungs and digestive system already perform important functions involved in processing and eliminating substances from the body.

Replacing normal meals with very low-calorie drinks may make body weight fall temporarily, but that does not prove that the drink has removed mysterious toxins or specifically burned body fat.

Be particularly careful with products that do not clearly state their ingredients.

Can You Lose Belly Fat Specifically?

You can strengthen specific muscles, but you generally cannot tell your body to remove stored fat from only one chosen location.

Where people store and lose fat varies.

Overall fat loss may reduce abdominal fat over time.

Doing hundreds of abdominal exercises can strengthen abdominal muscles, but it does not guarantee that fat will disappear specifically from your stomach.

How Fast Should You Lose Weight?

Very rapid weight loss is not automatically better.

The appropriate rate depends partly on the individual, starting weight, health conditions, treatment approach and whether medical supervision is involved.

A sustainable approach should provide adequate nutrition, preserve health and be realistic enough to continue.

Rather than chasing an extreme weekly target, concentrate on behaviours you can maintain.

People undergoing treatment for obesity or living with other medical conditions should discuss appropriate targets with their healthcare professional.

Why Can Weight Come Back?

Regaining weight does not automatically mean someone lacks discipline.

Obesity is a complex chronic disease influenced by biological, behavioural, environmental and social factors. WHO's current approach recognizes that obesity may require comprehensive and long-term care. (World Health Organization)

This is one reason weight maintenance needs a strategy too.

If you reach a healthier weight, don't immediately abandon all the habits that helped you get there.

A Nigerian-Friendly Example of Healthy Eating

There is no single perfect weight-loss menu.

A practical day might include:

Breakfast: oats with fruit and unsweetened yoghurt, or eggs with vegetables and a moderate portion of whole-grain bread.

Lunch: rice and beans with vegetables and fish or another appropriate protein source.

Snack: whole fruit rather than biscuits and a sugary drink.

Dinner: a moderate portion of swallow with vegetable-rich soup and fish or lean meat, or yam accompanied by vegetables and protein.

Drinks: primarily water.

These are examples, not a prescribed diet.

Individual energy and nutritional requirements differ according to age, body size, activity level, health conditions, pregnancy status and other factors.

The important point is that Nigerian foods can absolutely form part of healthy weight management.

Common Weight-Loss Myths

Myth: You must stop eating carbohydrates to lose weight.

Fact: Weight loss does not require everyone to eliminate an entire macronutrient. Overall energy intake, food quality and portion size matter.

Myth: Eating after 7 p.m. automatically makes you gain weight.

Fact: There isn't one universal clock time after which food automatically becomes body fat. Your overall dietary pattern matters more.

Myth: Sweating more means you are burning more body fat.

Fact: Sweating primarily helps regulate body temperature. Losing water through sweat is not the same thing as losing body fat.

Myth: You need a gym to lose weight.

Fact: Walking, cycling, active transportation and many other forms of movement contribute to physical activity.

Myth: Obesity means someone lacks discipline.

Fact: Obesity is influenced by multiple biological, environmental, behavioural and social factors and should not be reduced to a character judgement. WHO describes obesity as a chronic, relapsing disease. (World Health Organization)

When Should You Talk to a Healthcare Professional?

Consider seeking professional guidance if:

• you have obesity and want structured weight-management support

• you have diabetes, hypertension, cardiovascular disease or another significant medical condition

• you are considering prescription weight-loss medicines

• your weight changes unexpectedly

• you have symptoms suggesting an underlying medical condition

• you have repeatedly lost and regained substantial amounts of weight

• eating or weight concerns are significantly affecting your mental wellbeing

Children, adolescents and pregnant women should not simply follow an adult weight-loss programme without appropriate professional guidance.

Frequently Asked Questions

What is the best natural way to lose weight?

There is no single food, drink or trick that produces sustainable weight loss for everyone.

A combination of an appropriate dietary pattern, physical activity and sustainable behavioural changes is a much better foundation.

Do I have to count calories?

Not necessarily.

Some people find calorie tracking useful. Others manage their energy intake through portion awareness, meal planning and better food choices.

Is walking enough to help with weight loss?

Walking is a legitimate form of physical activity and can contribute to energy expenditure and overall health.

For substantial health benefits, WHO recommends adults aim for 150 to 300 minutes of moderate-intensity aerobic activity per week, or an equivalent amount of vigorous activity, alongside muscle strengthening. (World Health Organization)

Should I skip meals?

Not necessarily.

Skipping meals may fit some people's eating patterns, while for others it can result in intense hunger and overeating later.

The overall dietary pattern is more important than following a universal rule.

Can I eat Nigerian food and still lose weight?

Yes.

Healthy weight management does not require abandoning Nigerian foods.

Portion size, cooking method, vegetables, protein choices, sugary drinks and the overall dietary pattern matter considerably.

Are weight-loss injections safe?

Some prescription medicines have strong evidence for treating obesity, but they also have specific indications, contraindications and possible side effects.

WHO recommends that GLP-1 therapies be prescribed by qualified healthcare professionals after considering a person's clinical circumstances. (World Health Organization)

Key Takeaways

Healthy weight loss is not about finding one magical food.

Focus on five things:

1. Improve the quality of your diet.

2. Manage portions without starving yourself.

3. Move regularly and choose physical activity you can maintain.

4. Build habits designed for months and years rather than days.

5. Pay attention to sleep, stress and underlying health conditions.

Weight-loss medicines may help appropriately selected people, but they should form part of comprehensive obesity care rather than replace healthy eating, physical activity and professional support. (World Health Organization)

Most importantly, aim for better health rather than simply a smaller number on the scale.

References

World Health Organization: Obesity and overweight

World Health Organization: Healthy diet

World Health Organization: Physical activity recommendations

WHO: Guideline announcement on GLP-1 medicines for obesity

WHO: Questions and answers on GLP-1 therapies